Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 31 days ending Jan 31, 2002:

activity	#	time	miles		km		+m	load
Run - Treadmill	8	7:21:35	37.96		61.09			160.5
Run - Mixed	2	3:45:00	24.67	(9:07)	39.7	(5:40)		67.5
Run - Road	1	58:00	6.52	(8:53)	10.5	(5:31)		11.6
Total	11	12:04:35	69.15		111.29			239.6

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Tuesday Jan 29, 2002 #

Run - Treadmill (Treadmill) 14:34 [3] 3.2 km (4:33 / km)

6:30am - short fast and hilly - 2 miles..

Monday Jan 28, 2002 #

Run - Treadmill (Treadmill) 30:00 [3] 6.45 km (4:39 / km)

6:00am - short session - 5min/km baseline with some speedplay (random) tossed in.

Sunday Jan 27, 2002 #

Run - Mixed (Shenipsit SF) 1:30:00 [3] 15.6 km (5:46 / km)

6:00am - clear, predawn start. Roads ok, dirt roads glare ice, trails crusty snow w/ Mt bike ruts.
Home-->140-->Newell Hill-->Schoolhouse-->Webster-->Half Marathon-->Soapstone Road-->Half Marathon-->Hopkins-->140-->Shenipsit Trail-->Home

Wednesday Jan 23, 2002 #

Run - Treadmill (Treadmill) 1:00:00 [4] 9.54 km (6:17 / km)

2:45pm - 5x 5min killer hills - 16%, 17%, 18%, 17%, 16% grades - brisk walk. Fast 5 minute downhill run between. Felt good - actually slow ran the last hill for a couple minutes at 4.5mph. Most were at 4.0 mph though.

Monday Jan 21, 2002 #

Run - Treadmill (Treadmill) 1:00:00 [2] 12.34 km (4:52 / km)

6:45am - easy hour on the treadmill. Kept HR under 137 (75% HRmax) for 45 minutes, then did a brief bout of speed (5 minutes) then cooled down. Speed stuff pushed HR into the 170's briefly, but if I maintained form, it kind of sat in the low 160's - kind of surprising to me.

Sunday Jan 20, 2002 #

Run - Road (Lake Route) 58:00 [2] 10.5 km (5:31 / km)

10am - 3" of fresh snow, trails too slick with ice beneath snow so just ran Home->Shenipsit Lake Rd.->Ellington Rd.->North End of Shenipsit Lake<-->Back
No real effort, walked some spots - just a nice morning to be out with snow falling off the trees. (145m climb)

Saturday Jan 19, 2002 #

Run - Mixed 2:15:00 [3] 24.1 km (5:36 / km)

7:15am - Home->Webster->Soapstone->Sampler->Ext Moonlight->Parker->Webster->Home - 650m elevation gained (and lost)
Ran w/ Kevin & Dave S. on the Sampler and Moonlight sections. Tough running on icy trails and dirt roads - paved roads were, well, roads but I needed to get some mileage in today... I hate roads...

Wednesday Jan 16, 2002 #

Run - Treadmill (Treadmill) 1:00:00 [4] 10.57 km (5:41 / km)

5:00pm - Another hour on the treadmill - warmup 10min at good pace then 4x 5min hills - 15% grade, 4.5mph (brisk walk) - recover with 5min -5% at varying fast paces. Finished with 5x1min speed intervals on downhill 10.5-11mph then gradual cooldown over 5 minutes...

Run - Treadmill (Strength) 7:00 [3]

5:00pm - was going to do a couple core strength circuits - too crowded - settled for 3x15 Ab Crunches and bolted...

Tuesday Jan 15, 2002 #

Run - Treadmill (Treadmill) 1:00:01 [3] 11.94 km (5:02 / km)

6:30am - treadmill, slog through an hours worth because I need the time on my feet (virtually nil for 6 weeks now) middle 20 minutes tossed in some faster intervals then recover to 140bpm between. Tired, but feel good...

Run - Treadmill (Strength) 15:00 [3]

7:30am - a mix of core machines - abs, obliques, erectors..

Friday Jan 4, 2002 #

Run - Treadmill (Treadmill) 20:00 [3] 3.55 km (5:38 / km)

11:30am - combination of warmup (1 mile) and post circuit run.

Run - Treadmill (Strength Circuit) 45:00 [3]

11:45am - circuit of 8 machines - focus on core with a little arm & leg work. Single sets of 15 reps - still trying to find proper starting points. Began and ended circuit with machines to work spinal erectors.

Thursday Jan 3, 2002 #

Run - Treadmill (Cardio) 20:00 [2] 3.5 km (5:43 / km)

Random treadmill - 1m warmup and a little over a mile after doing strength. No real effort involved - still getting over sinusitis and no workouts in December...

Run - Treadmill (Strength) 50:00 [3]

New Years Resolution to learn how to use Selectorized equipment at Gym. No one there so tried each piece of equipment - 12-15 reps, low resistance. Kind of cool, feel a bit less intimidated by it now. Will mess around again tomorrow and then try to work on some sort of a routine next week.

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